If you’ve ever lacked motivation to workout or eat healthier, then you’ll want pay attention to the following 8 tips I’ve got lined up for you.

But first, it’s helpful to understand what motivates us. In general, we move towards pleasure and away from pain. It’s that simple. I would argue that human beings do more to avoid pain. Think about the fact that most people act retroactively, meaning they first need some type of “pain” (ie. a heart attack, diabetes, being obese) to move them into action.

Masters of motivation skillfully associate pain and pleasure. Whether it’s the words they use, the thoughts they think, the images they visualize, or the actions they take … they stack up pain deliberately to move away from behaviors or habits that they don’t want anymore, and they “build up” pleasure to help move them towards new behaviors that they do want, or to reinforce good habits.

So with that being said, let’s have a look at 8 ways to help get you more motivated to workout and eat healthier.

1. Find Your Reasons Why (and the more reasons the better)

You need to figure out a compelling purpose. For example, if your goal is to lose 25 lbs you need to identify WHY that’s important to you. Is it to feel sexier for your spouse, fit into that old pair jeans, or feel more confident? Once you identify your initial reason, keep asking “why?” to go deeper and finally come up with true reason that will motivate you!

2. Connect to Your Core Values

This is the ultimate secret. If you can connect the process (ie. working out, eating healthier) to your core values, even in small ways, you can change your game. For instance, some core values might include freedom, happiness, love, connection, family, or growth. Figure out what matters to you most and work from there.

3. Change Your Mindset

You can instantly find your more enjoyment in working out by shifting your mindset from “having to workout” to “getting to workout”. I have a good friend who always says, “I’ve got to workout, I’ve got to workout!” He feels compelled and thus less empowered. I told him to consider adopting the phrase, “I get to workout”, which would put him in a state of gratitude instead of obligation. Be difference.

4. Anchor the Feeling

Remember how good it feels when you finish you workout or eat a healthy meal. Find a way to anchor that feeling into your body so that anytime the going gets tough you can easily revert back to feeling that way. For instance, after an exhilarating workout you may want to do a fist pump to celebrate. Do this enough times in that state and you’ll anchor the good feeling. In the future, you can do a fist pump at any time of day to get that great feeling once again.

5. Use Reference Points From Past Successes

Sometimes you might feel overwhelmed or unsure about your ability to get in a good workout or prepare a healthy meal. However, if you can think back to similar situations in the past (ie. reference points) where you were successful, then realize that you can do it again. If you were once able to do 50 push in one go, then go back to that experience and reassure yourself that you can do it again – if that’s your goal.

6. Find a Meaningful Metaphor

Find a metaphor that fuels you – a tag line if you will. Maybe you’re the “Little Engine that Could.” Maybe you’re “in your element.” Maybe you are “David vs. Goliath (the workout). One of the most powerful things you can do is find a metaphor that connects to your values. Whatever you choose make sure it resonates with you.

7. Pair Up

This is one of my favorite ways to make something fun and sustainable. One person’s painful task, is another’s pleasure. Pair up with somebody who compliments you or who can mentor you and get you over the humps. This is why hiring a trainer can be a great way to get your butt into shape! At the very least, training with a friend can take your workouts to a whole new level.

8. Take Action and Reward Yourself

Here’s a secret that once you know it and apply it, can change your life. Action often comes before motivation. You simply start doing an activity and then your motivation kicks in, especially if you reward yourself for taking action. For example, you might not always look forward to your workout, but once you start, I’m sure you find your flow. And once your workout is done reward yourself with something that makes you feel good – and preferably not a piece of chocolate cake!

Need more motivation for your workouts? Need inspiration and proven strategies to make eating healthier easy?

I tried your number one and… I had a revelation. Basically it went like this.

?Why do you work out? -To Lose Fat and Keep Muscle-

?Why do you want To Lose Fat and Keep Muscle? -To look Good-

?Why do you want to look good? -To attract the opposite sex-

?Why do you want to attract the opposite sex? -Because I… Haven’t had much luck with being with the opposite sex-

?Why haven’t you had much luck with the opposite sex? -Because I… I never had a good body before…-

…..You see Mr. Delmonte. Ever since I can remember, I was an obese child and grew into an obese teen. at around 16 I tipped the scales at 298, might as well be 300. Although girls loved talking to me, for some reason, They never wanted to be with me. who would?

at 5’6 300 pounds I wasn’t even rejected since I never tried. I knew I couldn’t. I had a huge crush on a girl since elementary but I never made a move since my “disability” held me back.

I am now 170. And I have never been to single digit body fat. I wouldn’t allow myself. But only cause I never figured out WHY i wanted this so bad… I lost weight, yeah sure, but never to my full potential..

I think today is the start of my new six-pack quest.

I want to tell you thank you. and You’ll be hearing from me in a few months. Sporting a hard sixpack

Hi vince i am definetley going to buy 1 of your programs. But i am a bit stuck for choice i am sort of a skinny fat man as you call it. Havn’t got much fat but my abs are not showing and i have quite skinny arms and legs. I want to pack on more muscle and want to get my abs showing which one of your programs would you recomend first NNMB or your six pack quest. P.S great tips on staying motivated look forward to hearing from you keep up the good work

The motive is the key when trying to make a significant change in our lives. It almost has to be life or death to us. Too many people take on changes to their health half-halfheartedly. We need to figure out how to crush our goals and aspirations.

Originally Posted By HeatherThis might seem very shallow but my motivation is being the hottest girl in the room to my boyfriend =) I want to know and feel that I am fit and look good and not have to have any insecurities when I am out with a bunch of people. I want to be able to throw on a pair of jeans and a t-shirt and look good because I exercise and eat healthy.

I also do it for that feeling of accomplishment after a workout is done.

Great tips .. not weird at all. Just good common sense!

@ Heather. If I were your boyfriend I would not find that shallow. I think what you’re saying is that you want your boyfriends eyes on you and you only and you want him to appreciate your hard work and effort to make him happy?

This might seem very shallow but my motivation is being the hottest girl in the room to my boyfriend =) I want to know and feel that I am fit and look good and not have to have any insecurities when I am out with a bunch of people. I want to be able to throw on a pair of jeans and a t-shirt and look good because I exercise and eat healthy.

I also do it for that feeling of accomplishment after a workout is done.

Well, I have a new moto for myselft that I use when I’m at the gym… I repeatedly say to myself “No one is working harder than me”. I don’t care if almost everyone is juggling weights bigger than I am, but I do tell you one thing. I get noticed at the gym for the intensity I put myself through, and I love that feeling (supersetting NNMB-style does this for me :))

Although I prefer to workout alone and not have a partner to pair up with, I do have an accountability partner that I have to “report to” on whether or not I’m getting my workouts done and sticking to my diet.

I find that that helps tremendously, not just when it comes to hitting my personal health and fitness goals, but my business goals and just about anything else!